Weightlifting Four sets of: Turkish Get Up (3 Reps – Each Arm) Rest 90 Seconds L-Sit Tuck to Extension (7-10 reps) (extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat) Rest 90 seconds Metcon Every minute, on the minute, for 10 minutes: 8 Alternating Dumbbell Snatches (75/55 lbs) Double-Unders x Max Reps (Score total number of double-unders performed.) Accessory Work See Instagram for details. Please complete on your own after class ends.Read more

  Weightlifting Take 15 minutes and find today’s 1-RM Clean and Jerk. Metcon In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead. Against a 3-minute running clock… Row 500 Meters Sandbag Ground to Overhead x Max reps (65/40#) Rest 3 minutes (P2 is working) *No bailing sandbags – Must touch and go  Read more

Metcon In teams of three, complete as many rounds as possible in 15 minutes of: 10 Slamballs (30/20 lb) 6 Burpee Box Jump-Overs (24″/20″) Rest EXACTLY five minutes, and then: Metcon  In teams of three, complete as many rounds as possible in 15 minutes of: 10 Pull-Ups 20 Kettlebell Swings (24/16 kg) For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.  Read more

Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – NoonRead more

Weightlifting Deadlift ( 15 reps) Rest 20 seconds Ring Push-Ups (Max Effort) Rest 3 minutes Deadlift (10 reps ) Rest 20 seconds Ring Push-Ups (Max Effort) Rest 3 minutes Deadlift (5 Reps) Rest 30 seconds Ring Push-Ups (Max Effort) Metcon Three rounds for time of: 400 Meter Run 15 Pull-Ups (RX + 3 Rope Climbs) 20 Walking Lunges with a 32/24 kg Kettlebell or Dumbbell  Read more